Semi Strict & Murph Prep Week 1

Monday

Metcon
Pull Up Strength Work
4 Rounds
3 Negative Chin Ups (Slow)
10 Banded Lat Pull Down
12 Alt Biceps Curls

Conditioning
3 Strict Pull Ups
10 Burpees
30 Crossovers

Aim
Pull Strength

Mobility
Pec Stretch
Pec Stretch
Calf Stretch

Tuesday

Metcon
Graren
6 Rounds of:
200m Run
25 Wall Balls 20/14lbs
5 Clean and Jerks 61/43kg

Aim
Classic Sandwich

Mobility
Bretzel Stretch
Butterfly Stretch

Wednesday

Metcon
I Swear
Amrap 30
200m Run
200m Ski
200m Run
20m Sled Push +100/+70kg
200m Run
20m Sled Pull +20/+5kg
200m Run
20m Burpee Broad Jumps
200m Run
200m Row
200m Run
100m Suitcase Carry 24/16kg
200m Run
20m Lunges 20/10kg
200m Run
20 Wall Balls 20.14lbs

Aim
Engine Builder

Mobility
Samson Stretch
Straddle Stretch

Thursday

Skill
Pegboard

Metcon

AMRAP 20

5 Toes To Bar
10 Kettlebell Swings 32/24″
15 Cal Bike/Ski

Aim
Pacing

Mobility
Capsule Stretch
Hurdler Stretch

Friday

Metcon
Handstand Push Up Strength Work
4 Rounds
10 Incline Push Ups
8 Seated Dumbbell Press
5 Narrow Grip Push Ups

Foroughi
3 Strict HSPU Facing The Wall
10 Dumbbell Clean and Jerk 22.5/15kg
30 Double Unders

Aim
Push Strength

Mobility
Capsule Stretch
Halfmoon Stretch

Saturday

Metcon
They Were Two
14 minutes Amrap
500m Row (swap athletes as needed)
10 Sand Bag Clean
Burpee Box Jumps

14 Minutes Amrap
1000m Bike (swap athletes as needed)
10 Partnered Wall Ball Sit Ups
10 Synchro Dumbbell Snatch

Aim
Team Work

Mobility
Forearm Stretch
Pigeon Stretch